Your Recipe

Mloukhia

Ingredient Amount Calories
Onions 150g 60kcal
Rice white short-grain cooked 200g 260kcal
Garlic 12g 18kcal
Tap water 960g 0kcal
Olive oil 30g 265kcal
Jute, potherb, raw 120g 41kcal
Beef, raw, all grades, separable lean and fat, chuck for stew 450g 576kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 lb beef stew meat, cubed
• 2 cups chopped mloukhia leaves (Jute leaves), fresh or dried
• 4 cups water or beef broth
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Ground coriander, to taste
• Lemon wedges, for serving
• Cooked rice or bread, for serving
Instructions:
o In a large pot or Dutch oven, heat olive oil over medium-high heat.
o Add chopped onions and garlic, sauté until softened and aromatic.
o Add beef stew meat to the pot, season with salt, pepper, and ground coriander.
o Brown the meat on all sides until nicely seared.
o Pour in water or beef broth, bring to a boil.
o Add chopped mloukhia leaves to the pot, reduce heat to low.
o Simmer uncovered for about 1 hour, stirring occasionally until the stew thickens.
o Serve hot over cooked rice or with bread.
o Garnish with lemon wedges for squeezing over the stew.

Nutrition Facts
Portion Size 481 g | ml
Amount Per Portion 305
1276
kcal
kilojoules
% Daily Value *
Total Fat 13g 16%
Saturated Fat 3.2g 16%
Sodium 104mg 5%
Total Carbohydrate 21g 8%
Dietary Fiber 0.7g 3%
Sugar 1.6g
Protein 28g 55%
Vitamin D 0.1mcg 1%
Calcium 99mg 8%
Iron 4.7mg 26%
Potassium 660mg 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 85.65 mcg 10%
Thiamin [B1] 0.235 mg 20%
Riboflavin [B2] 0.376 mg 29%
Niacin [B3] 6.817 mg 43%
Pantothenic acid [B5] 1.032 mg 21%
Vitamin B6 0.929 mg 55%
Cobalamin [B12] 2.588 mcg 0%
Floate [B9] 96.99 mcg 0%
Vitamin C 14.811 mg 16%
Vitamin D 0.113 mcg 1%
Vitamin E 1.281 mg 9%
Vitamin K 6.404 mcg 5%
Betaine 20.97 mg 0%
Choline 83.781 mg 15%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.8 g 8%
Sugars 1.6 g 3%
Dietary fiber 0.7 g 3%
Carbohydrate 18.8 g 0%
Net carbs 19.1g
Aminoacids
Nutrient Amount DV
Alanine 1.571 g 0%
Arginine 1.876 g 0%
Aspartic acid 2.582 g 0%
Cysteine 0.299 g 0%
Glutamic acid 4.482 g 0%
Glycine 1.223 g 0%
Histidine 0.876 g 0%
Isoleucine 1.2 g 0%
Leucine 2.258 g 0%
Lysine 2.332 g 0%
Methionine 0.764 g 0%
Phenylalanine 1.095 g 0%
Proline 1.144 g 0%
Serine 1.091 g 0%
Threonine 1.212 g 0%
Tryptophan 0.31 g 0%
Tyrosine 0.959 g 0%
Valine 1.295 g 0%
Minerals
Nutrient Amount DV
Calcium 98.86 mg 8%
Copper 0.26 mg 29%
Fluoride 171.29 mcg 0%
Iron 4.71 mg 26%
Magnesium 53.73 mg 13%
Manganese 0.33 mg 14%
Phosphorus 296.49 mg 24%
Potassium 660.43 mg 14%
Selenium 31.86 mcg 58%
Sodium 104.16 mg 5%
Zinc 6.67 mg 61%
Other
Nutrient Amount DV
Water 417.072 g 0%
Ash 2.239 g 0%